Announcements
- Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about! New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime. Click here to sign yourself in! And remember we have free unlimited off street parking!
- Attention new CrossFitters! Our Fundamentals Intro Program runs every Saturday, 9am-11am. Click here to find out more and sign up! If you're hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman of for a medical professional's take on starting CrossFit with us!
Strength
- Hang squat snatch, find a heavy double
- Accrue 75 seconds of L-sits in as few sets as possible
Conditioning
5 Minute test of:
- Bike for miles (compare to 11/18)
Rest 3 Minutes then 5 Min AMRAP of:
- 7 one-arm KB snatch, 53#/35# (Rx+ 70#/53#), alternate arms every round
- 14 Wall balls, 20#/14#
Read MoreWOD 1
In 10 minutes, with partners alternating rounds, complete AMRAP of::
5 Deadlifts, 135#/95#
4 Hang power cleans,135#/95#
3 Front squats,135#/95#
2 Shoulder-to-overhead,135#/95#
1 Thruster,135#/95#
Resting partner holds a medball in front (not on shoulder or on the side) while partner works. Score is total reps completed.
WOD 2
In 10 minutes, with one partner working at a time, complete AMRAP of::
40/30 Cal bike (minimum reps: 15/boy, 10/girl)
40 Wall Balls, 20"/14" (minimum reps: 15/athlete)
30 Burpee Box jump overs, 30"/24" (minimum reps: 10/athlete)
30 Pullups (minimum reps: 10/athlete)
20 Toes-to-bar (minimum reps: 5/athlete)
120 Double unders (no minimum reps)
Score is total reps completed (280 reps per round).
Floater 1
Scoring: 1 cal = 1 rep. 5m run = 1 rep.
Floater 2 (Repeat from 2014 CFWP Holiday Throwdown)
3 Rounds for time:
Partner 1 OH carry, 115#/75# 20m down and 20m back (cannot advance unless BB is OH); Partner 2 waits at the starting line while holding a barbell however he/she wants
Partner 2 OH carry, 115#/75# 20m down and 20m back (cannot advance unless BB is OH); Partner 1 waits at the starting line while holding a barbell however he/she wants
Score is total time.
Read MoreAnnouncements
- Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about! New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime. Click here to sign yourself in! And remember we have free unlimited off street parking!
- Attention new CrossFitters! Our Fundamentals Intro Program runs every Saturday, 9am-11am. Click here to find out more and sign up! If you're hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman of for a medical professional's take on starting CrossFit with us!
- This Saturday we are hosting our 5th annual CFWP Holiday Throwdown! As such, there will be no regular classes or Fundamentals on Saturday 12/10. As always, friends/family/all skill levels welcome!
Strength
- Squat clean, build to a heavy single
- Complete 10 reps of {1 wall climb + 10 sec HS hold}
Conditioning
Every 2:00, for 6 rounds, complete:
- Odd: 15 Bar-facing burpees + ME Power cleans, 155#/105# (Rx+ 185#/125#)
- Even: Bike for distance
No built in transition time between rounds. Use the bike as a recovery window by picking an RPM ~10% lower than your 5-minute bike test RPM.
Read MoreAnnouncements
- Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about! New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime. Click here to sign yourself in! And remember we have free unlimited off street parking!
- Attention new CrossFitters! Our Fundamentals Intro Program runs every Saturday, 9am-11am. Click here to find out more and sign up! If you're hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman of for a medical professional's take on starting CrossFit with us!
- This Saturday we are hosting our 5th annual CFWP Holiday Throwdown! As such, there will be no regular classes or Fundamentals on Saturday 12/10. As always, friends/family/all skill levels welcome!
Strength
- Back squat, 4x5 building @ 13x1, compare to 11/8/16
- Perfect kipping/MU practice
Conditioning
Every 5:00 for 3 rounds, complete for time:
- 30/24 Cal Row
- 15 Front squats, 115#/80#
- 7/5 Ring Muscle-ups
Read MoreAnnouncements
- Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about! New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime. Click here to sign yourself in! And remember we have free unlimited off street parking!
- Attention new CrossFitters! Our Fundamentals Intro Program runs every Saturday, 9am-11am. Click here to find out more and sign up! If you're hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman of for a medical professional's take on starting CrossFit with us!
- This Saturday we are hosting our 5th annual CFWP Holiday Throwdown! As such, there will be no regular classes or Fundamentals on Saturday 12/10. As always, friends/family/all skill levels welcome!
Strength
- Split jerk, build to a heavy triple
- GHD SU/Hip extensions between sets
Conditioning: Jack (compare to 8/20/15)
20 Min AMRAP of:
- 10 Push press, 115#/80#
- 10 KB swings, 53#/35#
- 10 Box jumps, 24"/20" (rebounding not suggested)
Read MoreAnnouncements
- Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about! New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime. Click here to sign yourself in! And remember we have free unlimited off street parking!
- Attention new CrossFitters! Our Fundamentals Intro Program runs every Saturday, 9am-11am. Click here to find out more and sign up! If you're hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman of for a medical professional's take on starting CrossFit with us!
Strength
- Overhead squat, find a 10RM
- Accrue 75 seconds of L-sits
Conditioning
In teams of 2 complete (18:00 cap):
- 100 Bar facing burpees (one partner working at a time)
Then (simultaneously)
- 100/80 Cal bike
- 100 Wall balls, 20#/14#
Break up the reps as desired.
Read MoreAnnouncements
- Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about! New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime. Click here to sign yourself in! And remember we have free unlimited off street parking!
- Attention new CrossFitters! Our Fundamentals Intro Program runs every Saturday, 9am-11am. Click here to find out more and sign up! If you're hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman of for a medical professional's take on starting CrossFit with us!
Strength
- Deadlift, build to a heavy double (compare to 10/20/16)
- Accrue 30 Supinated Strict C2B Pullups
Conditioning
For 6 minutes
- Row for meters (compare to 11/1/16)
Rest 3 minutes then in 6 Minutes complete:
In remaining time, AMRAP of
- 10 Deadlift, 225#/155#
- 10 Box jumps, 30"/24"
Read MoreAnnouncements
- Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about! New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime. Click here to sign yourself in! And remember we have free unlimited off street parking!
- Attention new CrossFitters! Our Fundamentals Intro Program runs every Saturday, 9am-11am. Click here to find out more and sign up! If you're hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman of for a medical professional's take on starting CrossFit with us!
Strength
- Squat snatch, build to a heavy single
- Perfect kipping/MU practice
Conditioning*
7 Min AMRAP of 3-6-9-12 of:
- Power snatch, 135#/95#
- C2B Pullups
*compare to 7/11/14
Read MoreAnnouncements
- Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about! New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime. Click here to sign yourself in! And remember we have free unlimited off street parking!
- Attention new CrossFitters! Our Fundamentals Intro Program runs every Saturday, 9am-11am. Click here to find out more and sign up! If you're hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman of for a medical professional's take on starting CrossFit with us!
Strength
- Front squat, 5x2 @ 90%
- Complete 10 reps of {1 wall climb + 10 sec HS hold}
Conditioning
Five 2-minute rounds of:
- Run 200m
- 10 Front rack lunges, 155#/105#
- ME KB swings, 70#/53#, in remaining time
Rest 1 minute between rounds. Goal is consistency.
Read MoreAnnouncements
- Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about! New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime. Click here to sign yourself in! And remember we have free unlimited off street parking!
- Attention new CrossFitters! Our Fundamentals Intro Program runs every Saturday, 9am-11am. Click here to find out more and sign up! If you're hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman of for a medical professional's take on starting CrossFit with us!
- Normal class schedule tomorrow (Sat 11/26), but there will be no Fundamentals.
Skill
- 3x800m Run; Rest 3:00 between runs
- Compare to 9/17/16
Conditioning
For time, 40-30-20-10 of:
- KB snatch, 53#/35#, alternating arms halfway through the set
- Goblet squat, 53#/35#
- Plank 1:00 after each rounds
Read MoreAnnouncements
- Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about! New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime. Click here to sign yourself in! And remember we have free unlimited off street parking!
- Attention new CrossFitters! Our Fundamentals Intro Program runs every Saturday, 9am-11am. Click here to find out more and sign up! If you're hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman of for a medical professional's take on starting CrossFit with us!
- Normal class schedule tomorrow (Sat 11/26), but there will be no Fundamentals.
Strength
- Bench press, 5x2 across
- GHD SU/Hip extensions between sets
Conditioning
Every 5:00 for 3 rounds, complete for time:
- 500m Row
- 10 Box jumps, 30"/24" (Rx+ 36"/30")
- 10 Toes-to-bar (Rx+ strict t2b)
- 50 Double unders
Read MoreAnnouncements - Donate to Lindsey Here!
Conditioning: Heats at 830am, 930am, 10am, 1030am - no sign-up required
"Clean Your Plate"
For time, complete:
- 10 Burpee on plate
- 20 Squat jumps, 45#/35#
- 30 OH lunge, 45#/35#
- 40 G2OH, 45#/35#
- 50 Russian twists, 45#/35#
- 600m Run with plate, 45#/35#
- 50 Russian twists, 45#/35#
- 40 G2OH, 45#/35#
- 30 OH lunge, 45#/35#
- 20 Squat jumps, 45#/35#
- 10 Burpee on plate
Compare to 11/26/15. Rx+ 75#/55# Barbell with 25 evil wheels in lieu of the 50 Russian Twists.
Optional Floater events
- Floater 1: Partner inverse tabata bike
- Floater 2: 2:00 Max Effort Front squats, 135#/95#
Read MoreAnnouncements
Strength
8 Min EMOM of:
- 1 Power Snatch + 1 Hang squat snatch + 1 Overhead Squat
Conditioning
In 3:00 complete
- 400m Run
- ME Strict Pullups in remaining time
Rest 2:00 then 3 Minute AMRAP of:
- 5 Snatch grip deadlift, 115#/75#
- 5 Hang squat snatch, 115#/80#
Rest 2 minutes, then in 3:00 complete
- 400m Run
- ME KB swings, 70#/53# in remaining time
Read More